FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

December 12, 2018

STRENGTH: Rotate EMOM for 10 minutes (5 sets of each)

A) 10 x single arm OH DB lunge 

B) 8 x feet elevated ring rows 

WOD: AMRAP 16 min.

10 x Dumbbell burpee + box over 

8 x Dumbbell power cleans 

6 x toes to bar 

OLYMPIC LIFTING

STRENGTH: A) 1 x Snatch Deadlift + 1 x Snatch
Build up to 70%, then (5) 1+1 x @ 70%

B) 1 x Power Clean + 1 x Jerk Drive + 1 x Push Jerk
Build up to 70%, then (5) 1+1+1 x @ 70%

WOD: 8 minute AMRAP

5 x power cleans 

3 x front squats 

30 x double unders

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